Kale & Quinoa Harvest Salad

This hearty and flavorful salad is perfect for making ahead and enjoying throughout the week. The combination of kale and quinoa makes it filling and nutrient-dense, while the fresh vegetables and balsamic vinaigrette add brightness and balance. For best results, add the avocado just before serving to keep it fresh and vibrant!

Equipment

• Cutting board

• Knife

• Large bowl

• Small bowl and whisk (for vinaigrette)

• Tongs

Ingredients

Salad

• 4 cups kale, stems removed, washed, dried, and cut into bite-size pieces

• 1 cup cooked quinoa (tri-color works beautifully)

• 1 cup cherry or grape tomatoes, halved

• 1 cup avocado, cubed (add just before serving if making ahead)

• 1/2 cup red onion, thinly sliced

  Tip: Rinsing or soaking red onion in cold water helps mellow its sharp flavor, making it milder and slightly sweeter for raw dishes.

• 1/2 cup yellow bell pepper, diced

• 1–2 tablespoons grated Parmesan cheese

• 1 tablespoon olive oil

Vinaigrette

• 1/4 cup olive oil

• 1/4 cup balsamic vinegar (aged, if possible)

• 1 tablespoon Dijon mustard

• 1/4 teaspoon sugar or honey

Note: This recipe makes more dressing than needed. The salad uses about 1/4 cup.

Step 1: Massage kale

Place the chopped kale in a large bowl. Drizzle with 1 tablespoon olive oil and massage with clean hands for 2–3 minutes, until the leaves soften and darken in color. This step improves texture and reduces bitterness.

Step 2: Combine the salad

Add the cooked quinoa, tomatoes, red onion, yellow pepper, and Parmesan cheese to the bowl with the kale.

Step 3: Prepare the vinaigrette

In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, and sugar or honey until well emulsified.

Step 4: Dress the salad

Drizzle 3–4 tablespoons of the vinaigrette over the salad and toss well to coat all ingredients evenly.

Step 5: Finish and serve

Gently fold in the avocado just before serving. Adjust seasoning if needed and serve immediately.

Make-Ahead & Storage Tips

• The salad (without avocado) can be prepared up to 24 hours in advance

• Store in an airtight container in the refrigerator

• Add avocado and extra dressing just before serving for best texture and flavor

Nutritional Highlights

• High in fiber from kale and quinoa, supporting digestive health and satiety
• Plant-based protein from quinoa helps keep the salad filling and balanced
• Rich in antioxidants from kale, tomatoes, and bell peppers
• Healthy fats from olive oil and avocado support heart health and nutrient absorption

Looking for more ways to boost your daily grain intake? Check out our recipe section for more delicious, nutrient-rich meal ideas!

You can download the printable PDF version of this recipe to save, share, or keep on hand for busy days. Kale & Quinoa Harvest Salad PDF

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